By Faye M Smith
Knowing how to fall asleep faster could be life-changing if you’re someone who lies awake tossing and turning for hours. After all, there’s no worse feeling than watching the clock tick nearer to your wake-up time, aware that you still haven’t drifted off.
Whether that's from discomfort and you feel you may need to invest in one of the recommended best pillows or your body is simply still wired from a hectic day, you’re not alone. Nearly half of us miss out on shut-eye as a result of worry and our busy lifestyles, according to The Great British Bedtime Report. And it’s having a huge impact on our health.
“Sleep is by far one of the most important factors for someone’s wellbeing,” says expert Penny Weston from MADE. “If you haven’t had enough sleep it can affect your metabolism, which can lead to weight gain. Plus, it will affect your concentration, making you less productive, and it can also leave you feeling negative and easily agitated. Sleep deprivation can also be the cause of serious illnesses.”
But fear not, there are plenty of techniques when it comes to knowing how to fall asleep easier. So, what are you waiting for? Forget counting sheep. If you’re struggling to drift off, here's how to speed up your bedtime wind down and catch that all-important Zzzs.
Breathing meditation for sleep
How to fall asleep when anxious and stressing about it can feel impossible. This stress might also lead to sleep anxiety–the fear of going to sleep at night. And, if you toss and turn a lot, it could lead to a sleep divorce. Luckily, there is an easy solution that should have you drifting off within five minutes. Controlling your breathing can lead the stress hormones adrenaline and cortisol to drop, which deactivates the stress cycle.
“Breathing techniques can help release deep emotional blockages,” says breath coach Stuart Sandeman, founder of Breathpod. “It can give you a stronger connection to self, deeper relaxation and clear any feelings of lack and limitation. This technique will help to slow the mind so that you can nod off to sleep.”
So if you're wondering how to fall asleep quickly, the 4-7-8 breathing technique might just help.
- Inhale through the nose for a count of four.
- Hold breath for a count of seven.
- Exhale through pursed lips for a count of eight.
- Repeat four rounds.
There's also a breathing technique that can help you discover how to fall asleep in two minutes. This is known as the military technique.
- Get into a comfortable position.
- Relax your face.
- Drop your shoulders.
- Let your mind go limp.
- Clear your mind for 10 seconds.
Body scan meditation for sleep
Taking some time out in bed to focus on the different areas of your body can help you discover where you are holding stress. And it's this stress that's stopping you from sleeping. The good news? You can do it while tucked up under the duvet. It's one of the best natural cures for insomnia we've tried.
First, give your body a quick scan for any tension or feelings of discomfort. You’ll hopefully be much more relaxed and drift off afterward. Ready? Expert Neil Shah, from The Stress Management Society, says:
- With a deep breath in, raise the shoulders towards the ears and hold them raised for a few seconds. You will be able to feel the tensions that may be accumulating in your shoulders. Then take a long, slow breath out and drop the shoulders down. Repeat this several times.
- Place the fingers of both hands at the base of your skull. Apply slow, circular pressure from the base of the skull to the base of the neck.
- Now close your eyes and relax the muscles in the face. Be aware of your eye muscles, your jaw, and your forehead. Place the fingers of both hands on each side of the temples and slowly massage in a circular motion. Repeat several times.
- Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.
ASMR for sleep
While smartphones and blue light are usually the first things sleep experts want to ban from the bedroom to improve your sleep hygiene, listening to ASMR could actually help you fall asleep fast.
Not sure what ASMR is? It works in a similar way to white noise for sleep. “ASMR stands for an autonomous sensory meridian response, which is a tingling sensation that originates from the back of the head and down the spine,” explains life coach Kev Scheepers. “It is a relaxing, almost addictive sensation that can be triggered by listening to particular sounds or watching certain actions. Studies have shown ASMR triggers a state of euphoric relaxation which increases comfort and can help induce deep sleep.”
There are plenty of ASMR sleep and relaxation videos to choose from on YouTube. Plus, you can find ASMR on certain sleep apps.
Qigong meditation for sleep
Qigong meditation can also help you sleep if you have been lying awake for hours. And that’s not all. “It can actually have serious benefits to your health, as well as your sleep,” says Kev. “Qigong is an alternative form of medicine used to promote the movement of energy in a person’s body and heal a person’s energy field. It has been used for millennia to reduce stress, encourage relaxation and promote better sleep.”
Want to try it as a technique for knowing how to sleep better? Quickly jump out of bed. "Focus on rhythmic breathing, stand upright with feet shoulder-width apart and knees bent slightly,” says Kev. “Raise arms parallel to the ground with palms facing down. Allow all parts of the body to relax while continuing to breathe with eyes closed and face relaxed.”
When you jump back into bed your body and mind should be much more relaxed and ready to sleep.
Rapid eye-blinking for sleep
Just like the muscles in the rest of your body, working out the muscles around your eyes can help tire them out and aid sleep. If you've been wondering "why can't I sleep?" then this could be the reason.
“This technique relaxes you and tires your eyelids,” says author and hypnotherapist Ailsa Frank. “Lie comfortably in the dark with your eyes open. Begin counting backward from 300 in your mind, slowly count the numbers, until you feel you can't keep your eyes open any longer. Then blink rapidly, as fast as you can for 30 seconds, or until your eyelids begin to feel heavy. When you can’t blink your eyes anymore, close them, and feel yourself let go as you sink into the bed beneath you and drift off to sleep.”
Can’t sleep? When to get out of bed
Tried all the techniques above and nothing helps? Sometimes it’s best to get out of bed and do something else.
“If you can't sleep after 15 to 20 minutes, apply the quarter of an hour rule,” says Brendan Street, Nuffield Health’s Professional Head of Emotional Wellbeing. “Get up, get out of bed and go to a different room and do something not stimulating for 20 to 30 minutes. Then return to bed. If you are still unable to get to sleep after 20 to 30 minutes, get up again. Repeat until you sleep.”
It might seem counterproductive, but it will help in the longer term. “This is hard, but necessary,” says Brendan. “If you lie in bed unable to sleep for long periods you start to associate your bed with wakefulness and maybe agitation.”
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